CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

5 Inch Worms + Push-Up

10 Scap Push-Ups

8 Ring Rows w/ 1 sec Pause @ Top

10 Sumo KB Romanian Deadlifts

Skill

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Gymnastic Pull*

MIN 2 – :40 Double Under Practice

MIN 3 – :40 Hollow Body Flutter Kicks

(No Measure)

*Gymnastic Pull Options…

Strict Pull-Up (C2B Optional)

Kipping Pull-Up (C2B Optional)

Bar Muscle-Up

Deep Ring Row
*If it’s a big class split into groups and start at different stations

*Treat the gymnastics pull as practice…dont try to go for max reps

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

36 Double Unders

18 Russian KB Swing (53/35)|(35/26)

6-9 Reps Gymnastic Pull (Athlete Choice)*

Immediately Into…

800m Run

*Gymnastic Pull Options…

Strict Ring Row

Strict/Kipping Pull-Up

Chest to Bar Pull-Up

(Score is Time)

KG KB: (24/16)|(16/12)
RX+

70/53

Scaled

400-600m run

Less weight

75 SU

*keep the run to 4:30 or less

*18 min cap